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The holiday season is filled with opportunities to gather, celebrate, and enjoy delicious foods. Amidst all the festivities, have you considered how a mindful approach to eating could enhance your enjoyment and well-being?

Mindful eating is more than a trend—it’s a practice rooted in self-awareness and supported by Health Canada’s Canada’s Food Guide (2019). The guide emphasizes that healthy eating is about more than just food—it’s about where, when, why, and how you eat.

This holiday season, let’s focus on fully savoring our meals and snacks. Could you rely on your body’s natural cues—like hunger, fullness, and satisfaction—rather than external rules or criticism to guide your choices? And what if you used all five senses to deeply enjoy your favorite treat? Consider trying this 3 minute mindful eating activity as a way to explore a mindful approach to eating.

A 3-Minute Mindful Eating Activity

Mindful eating isn’t about perfection—it’s about awareness. Take a moment to practice with this quick activity:

1. Tune into your body.
   

   Ask yourself:

   • What does hunger feel like? (e.g., low energy, stomach growling, irritability)
   • What does fullness feel like? (e.g., relaxed, satisfied without discomfort)Ignoring these signals might lead to overeating or discomfort. Learning to listen can transform your experience.
     

2. Engage your senses.

   Choose a small piece of food—like a raisin, chocolate, or cracker—and explore it with your five senses:

   1. Sight: What do you notice about its color, shape, or size?
   2. Touch: How does it feel between your fingers?
   3. Sound: Does it make a noise when you handle it?
   4. Smell: What aromas stand out?
   5. Taste: As you place it in your mouth, notice the flavors, textures, and how they change as you chew.

3.  Reflect on the experience.
   

   o How did it feel to eat this way?
   o Did you notice anything new about the food?
   o How did engaging your senses impact your satisfaction?

Building a Healthy Relationship with Food

Practicing mindful eating during the holidays—and beyond—can nurture a positive, lasting relationship with food and your body. It’s not about restriction; it’s about balance, awareness, and enjoyment.
If you’d like to explore this approach further, consider working with a Registered Dietitian for personalized guidance.

Use Your Benefits Before Year-End

Did you know many extended health benefits include $500 – $1000 annually for registered dietitian services? If you’re curious about improving your eating habits or your relationship with food, now is the perfect time to book a consultation and make the most of your coverage before benefits reset in the new year.
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Helpful Resources

For more tips and guidance, check out Health Canada’s recommendations on mindful eating:  Be Mindful of Your Eating Habits

As you celebrate the holidays, remember that mindful eating is a practice—not a rulebook. Play with this approach and see how it feels for you. May your holiday season be filled with joy, balance, and delicious moments.

Written by: Lucia Weiler, BSc, RD, PHEc – Award-winning dietitian and Owner, n4nn